· Lie flat on a bench with your feet placed firmly on the floor and your abs drawn in.
· Grasp the dumbbell in one hand and bring it up to the side of your chest, this is starting position.
· Extend your arm, pressing the dumbbell up till your arm is straight and your elbow locked.
· Using slow controlled movements, lower the weight to starting position.
· Switch arms after completing reps with one arm.
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